Good Morning & ETK Holle DB Row Day 10

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1 x 3
Power Snatch w/ 56kg x 1 x 3
Power Snatch w/ 58kg x 1 x 2
Power Snatch w/ 60kg x 1
Power Snatch w/ 62kg x F

[Good mornings w/ 66kg x (1,2,3) x 4
BOR w/ 20kg Holle DB x (1,2,3)x 4
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 4
Pull-ups w/ 10kg x (1,2,3) x 4
1 minute rest]

Good Morning & ETK Holle DB Row Day 9

Power Snatch:
30kg x 1 x 2
50kg x 1 x 3
56kg x HP x 3

[Good Morning w/ 66kg x (1,2,3) x 1 +(1,2) x 1
BOR w/ 20kg Holle x (1,2,3)+ (1,2)
60 seconds rest]

[Bench Press w/ 56kg x (1,2,3) + (1,2)
Pull-up w/ 10kg x (1,2,3) + (1,2)
60 seconds rest]

Good Morning & ETK Holle DB Row Day 8

[GM x 70kg x (1,2,3) x 3
BOR w/ Holle DB w/ 20kg x (1,2,3) x 3
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 1
PU w/ 10kg x (1,2,3) x 1
1 minute rest]

Good Morning & DB Row ETK Cycle Day 7 + Power Snatch Day 3

Power Snatch:

30kg x 1 x 2
50kg x 1 x 3
56kg x 1 x 2
58kg x 1

[60kg x 1 x 4 + 3 High Pulls * **
60 seconds rest]

[Good Mornings w/ 60kg x x (1,2,3) x 2 + (1,2) x 1
Holle DB BOR w/ 16kg x x (1,2,3) x 2 + (1,2) x 1
1 minute rest]

NOTES:
*: Used my new weightlifting shoes for the first time. The transition between
first and second pull is more apparent as one pushes the knees 'out' (different shin angle caused by the elevated heel makes this more pronounced)to let the bar pass smoothly and maximize the leverage for the posterior chain. The pull certainly feels more efficient.
**: CNS fatigue was certainly an issue after rep #4. Next week is a back off week, so no worries here.

Good Morning & DB Row ETK Cycle Day 6

[Good Morning w/ 60kg x (1,2,3) x 5
Holle DB Row w/ 16kg x x (1,2,3) x 5
1 minute rest]

Good Morning & DB Row ETK Cycle Day 5

[Good Morning w/ 60kg x (1,2,3) x 3 + (1,2) x 1
Holle DB Row w/ 16kg x (1,2,3) x 3 + (1,2) x 1
90 seconds rest]

20 rep squats Day 2

Back Squats:

30kg x 5
50kg x 5
80kg x 20

Bent-Over Row 50kg x 14
Barbell Military Press w/ 40kg x 8
Pull-up x 7
Dips x 5

Long time no Blog... Going EDT - 21 day itch style

Yes, I know, it's been a loooooooong time. Things got me out of training.
Namely: parties and just life in general. But I'm ready to dive in again:

Here's what I did today:

Back Squats:

50kg x 2
70kg x 2
90kg x 2

[Back Squat 96kg x 1 x 11
One Arm Bent Over Row x 5 x 9
30 seconds rest]

Power Snatch + Upper body work

[Power Snatch from hang w/ 50kg x 1 x 21 *
+/- 30 seconds rest between sets]

[16kg KB cheat curls x 3 x 8
50kg Close grip BB Bench Press lockout x 3 x 8]

[Bent-over Row w/ 50kg x 8 x 3
60 sec rest]

25 swings w/ 32kg KB

NOTES:
*:Alternated between sets of 1 and 2 reps

EDT Deadlift, BOR, MP/PU Day I

Deadlift from 2" blocks:

62kg x 3
82kg x 3
102kg x 2
2 minutes rest
122kg x 1
3 minutes rest
[142kg x 1 x 2
1 minute rest]

[132kg x 1 x 15
1 minutes rest]

[Bent-Over Row w/ 76kg x (1,2,3)
2 minutes rest]

[MP w/ 26kg x (1,2,3)x5
PU w/ 16kg x (1,2,3)x5
2 minutes rest]

Good Mornings III, ETK Bent Over Row & MP/PU

GM w/ 50kg x 7
GM w/ 70kg x 3

[Good Morning w/ 80kg x 3 x 5
2 minutes rest]

[Bent-Over Row w/ 76kg x (1,2,3)x2
2 minutes rest]

[MP w/ 26kg x (1,2,3)x1+(1,2)x1
PU w/ 24kg x (1,2,3)x1+(1,2)x1
2 minutes rest]

Good Mornings II, ETK Bent Over Row & MP/PU

GM w/ 50kg x 5
GM w/ 70kg x 3

[GM w/ 80kg x 3 x 3
3 minutes rest]

[Bent-Over Row w/ 76kg x (1,2,3)x4
2 minutes rest]

[MP w/ 26kg x (1,2,3)x 3
PU w/ 24kg x (1,2,3)x3
2 minutes rest]

Good Mornings, ETK Bent Over Row & MP/PU

GM w/ 50kg x 6
GM w/ 70kg x 5
GM w/ 80kg x 4

[Bent Over Row w/76kg x (1,2,3)x2+(1,2)
2 minutes rest]

[MP w/ 32kg x (1,2,3)x2+ (1,2)
PU w/ 24kg x (1,2,3)x2+ (1,2)
2 minutes rest]

NOTES:
-Pull-ups w/ 24kg still felt heavy.
-Good mornings were introduced in an effort to improve my deadlift indirectly.
Lower back soreness will be part of this kind of training.

OL Day + BOR & MP/PU, Pistols

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1
Power Snatch w/ 60kg x 1

[Power Snatch w/ 66kg x 1 x 2
1 minute rest]

PC+PJ w/ 66kg x 1
PC+PC w/ 76kg x 1
3 minutes rest
PC w/ 90kg x 1F

[Bent-Over Row w/ 76kg x (1,2,3)+(1,1,2)
2 minutes rest]

[MP w/ 26kg x (1,2,3)x3
PU w/ 24kg x (1,2,3)x3
2 minutes rest]

[Pistols w/ 32kg x (1,2,3)x1
2 minutes rest]

NOTES:
-7 hours of sleep
-Pull-ups w/ 24kg were hard. We'll see how things workout next time.

ETK Bent Over Row & MP/PU, Pistols

Bent Over Row w/ 76kg x (1,2,3) x 3

[PU w/ 32kg x 2 x 1
MP w/ 32kg x 3 x 1
2 minutes rest]

[Pistols w/ 32kg x 4 x 1]

ETK Power Snatches, BOR, MP, Pistols Day 18

Power Snatch w/ 30kg x 3
Power Snatch w/ 50kg x 2

[Power Snatch w/ 60kg x (1,2)
2 minutes rest]

Power Snatch w/ 60kg x 2
Power Snatch w/ 66kg x 1
3 minutes rest
Power Snatch w/ 70kg x 1
3 minutes rest
Power Snatch w/ 72kg x 1F

[Bent Over Row w/ 66kg x (1,2,3)x4
2 minutes rest]

[Pull-up w/ 32kg x 1 x 2
MP w/ 32kg x 2 x 2
30 seconds rest]
3 minutes rest
PU w/ 32kg x 3
MP w/ 32kg x 3

[PU w/ 32kg x 1 x 2
MP w/ 32kg x 2 x 2
30 seconds rest]

[Pistols w/ 32kg x 3 x 4
1 minute rest]

NOTES:
-Feel like I got all the benefits I could get from 2 short ETK cycles.
Will switch back to EDT for strength protocol, doing the 2 Olympic Lifts once a week for a maximum of 15 heavy singles each.

ETK Power Snatches, BOR, MP, Pistols Day 17

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 60kg x (1,2,3)+(1,2)
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x3
2 minutes rest]

[Pull-up w/ 32kg x 1 x 6
MP w/ 32kg x 2 x 6
1 minute rest]

[Pistols w/ 32kg x 3 x 5
2 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 16

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 60kg x (1,2)x4
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x5
2 minutes rest]

[Pull-up w/ 32kg x 2 x 4
MP w/ 32kg x 3 x 4
2 minutes rest]

[Pistols w/ 32kg x 4 x 3
3 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 15

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x4
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x3 + (1,2)
2 minutes rest]

[Pistols w/ 32kg x 2 x 2
2 minutes rest]
Pistols w/ 32kg x 6

[PU w/ 32kg x 1 x 8
MP w/ 32kg x 2 x 8
30 seconds rest]

ETK Power Snatches, BOR, MP, Pistols Day 14

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Power Snatch w/ 60kg x (1,2,3)
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x2
2 minutes rest]

[Pull-up w/ 32kg x 1 x 5
MP w/32kg x 2 x 5
1 minute rest]

[Pistols w/ 32kg x 2 x 5
2 minutes rest]